Homemade Sunbutter Cups

I have discovered a new guilty pleasure- sunbutter cups. I found them at Wholefoods in the Candy aisle and have been obsessed ever since. The combination of the salty sunbutter with the rich dark chocolate is totally sinful and wonderful. Sunbutter has become the new hot "nut butter" but it's actually made from a seed not a nut! You can find sunbutter at the grocery store in case you don't feel up to making your own, but I'm telling you it's SUPER easy.

I'm really excited that my sunbutter came out so successful, because I want to try making more nut butters at home. I think I am going to try almond butter next, so stay tuned! 

*Note this recipe makes more sunbutter than you will need for the sunbutter cups. You can store the sunbutter in an airtight container at room temperature and use it for whatever you want. Try it on an english muffin with a sliced banana for breakfast or even in a smoothie!

These sunbutter cups have literally 5 ingredients and are SO easy to make. They make for the perfect little treat, and because sunflower seeds have so many health benefits, you don't even need to feel guilty indulging in them!

The sunflower seeds in my sunbutter are a superfood because of their high Vitamin E content. Vitamin E is known to have anti-inflammatory effects reducing symptoms of asthma and arthritis. Sunflower seeds also contain magnesium which can help reduce migraine headaches and lower the risk of heart attack and stroke. Lastly, sunflower seeds have high levels of selenium. Studies have shown an inverse relationship between selenium intake and cancer risk.  

Ingredients

1 cup semi-sweet chocolate chips

2 cups raw unsalted shelled sunflower seeds

1 tbsp. olive oil

3/4 tsp. sea salt

1 tsp. honey

Directions:

1) Roast sunflower seeds in dry skillet over medium heat until golden (Make sure you don't burn them!)

2) Blend sunflower seeds and sea salt in food processor for 6-7 minutes or until paste starts to form

3) When paste-like consistency is reached, slowly drizzle in olive oil and honey. *Note- it is essential not to add the oil until the seeds break down and start to develop into a paste. If you add the olive oil too early you will not be happy with the consistency.*

4) Mix for about another minute

5)Line mini-muffin tray with liners

6) Microwave 1/2 cup chocolate for 30 seconds. Stop and stir, and microwave for an additional 30 seconds.

7) Using a half teaspoon, pour chocolate evenly into liners. (This recipe makes 12 sunbutter cups)

8) Bang muffin tray on the counter to get rid of air bubbles

9) Put the tray in the freezer for 15 minutes

10) When first chocolate layer is hardened, add 1/2 tsp of sunbutter to the top of each cup

11) Put tray in freezer for 15 more minutes

12) Melt the remaining chocolate chips and add to the top of the cups spreading to make a nice even layer.

13) Freeze for a last time for 15 minutes

14) Remove from freezer and sit at room temperature for 5 minutes before enjoying!

*You can store these in the refrigerator for up to a couple of weeks!

Creamy Butternut Squash Soup

This is like the 8th snowstorm of the season in New England and I am so over it. I am counting down the days until Spring when it's enjoyable to be outside again! I realize that the Spring is still quite a few weeks away so I'm making do with this winter by eating lots and lots of comforting hot soup!

This was my first time ever making butternut squash soup and I was pretty pleased with the results. I decided to blend in a can of cannelini beans for some extra fiber and protein and to give the soup a creamier texture and it works really well. In fact, the soup is SO creamy that you would never know there wasn't actual cream in it!

I think the key to creating delicious soup is roasting the veggies before pureeing them. They get golden and slightly caramelized in the oven which makes them ooze with delicious flavor. 

I topped my soup with chopped up parsley, grated pecorino romano and a dollop of part-skim sour cream. I would recommend all of those toppings but definitely feel free to swap out some of your own. 

Butternut squash is my superfood of the week. It contains potassium which is essential for bone health, and is packed with antioxidants that allow the body to fight off free radicals. The beautiful bright orange color in this vegetable signifies that it has carotenoids which are known to protect against heart disease. 

Ingredients:

5-6 cups cubed butternut squash (About a half a squash cubed into 1/2 inch pieces)

1 yellow onion- diced

3 cloves garlic- grated or minced

1 can cannellini beans- rinsed and drained

2-3 cups chicken broth or vegetable broth

2 tbsp. olive oil

1 tbsp. butter

salt/pepper

*Optional toppings- parsley, pecorino romano/parmesan cheese, sour cream

Directions:

1) Preheat oven to 425 degrees

2) Line baking sheet with foil. Place cubed butternut squash on tray with 1 tbsp. olive oil and salt and pepper

3) Roast in the oven for 20 minutes

4) While squash is roasting, melt butter and other tbsp of olive oil over medium low heat

5) Add onion and cook for 15 minutes or until caramelized. 

6) Add garlic and beans and cook for 2 more minutes

7) Add onion/garlic/bean mixture to blender and puree until smooth and add it back to the pot

8) When squash is tender add it to the blender in batches with the broth. (I would do a cup of squash at a time to 1/2 cup of broth)

9) Add squash mixture to the pot with the onion/garlic/bean mixture

10) Add salt/pepper to taste and simmer soup on low for 10 minutes

11) Add toppings of your choosing and enjoy!

Blackberry Peanut Butter "Oatie"

I have been on a total "smoothie-kick" lately. It is so easy to make a delicious smoothie with practically anything you have on hand. I've been experimenting by using different kinds of fruit, different kinds of milk, and different kinds of nut butters. I've also been making a conscious effort to only use natural sweeteners like honey, agave, and fruit. For some added fiber and nutrition, I also decided to add some old fashioned oats.

When I was in college there was an awesome cereal and yogurt shop that specialized in "oaties." Oaties were just a cute name for milkshakes or smoothies packed with delicious oats. I decided to re-invent this yummy treat, and I couldn't be happier with the results.

The superfood I'm focusing on today is raw cacao powder. You can see this featured below. I ordered mine from amazon.com, but they sell it at Whole Foods and many Homegoods and Tjmaxx stores as well. 

Raw cacao powder is the purest form of the cacao bean. It's milled at low temperatures to protect its nutrients and flavor and is not processed in any way. Raw cacao is packed with antioxidants which promote blood circulation and can help lower your risk of many diseases. 

The best part of this recipe is how versatile it is. Don't be afraid to change things up- you won't ruin it, I promise! Be creative and have fun!

Ingredients:

1 banana- frozen and chopped

3/4 cup blackberries

1 tbsp peanut butter

2 tbsp raw cacao powder 

1/8 cup old fashioned oats

1 cup vanilla almond milk

1 pitted date 

4-6 ice cubes

Directions:

1) Add all ingredients to blender and blend until smooth!

Roasted Veggies with Chives and Parmesan

I am always looking for interesting ways to put vegetables on the table. I've mentioned in previous blogs how important I think it is to add color to your dinner plates in the winter. It brightens up the meal and makes it more appealing and exciting. 

In this recipe, I decided to mix brussel sprouts, cauliflower, and baby red and purple potatoes for a delicious and colorful side dish. I topped the recipe with fresh chives and grated parmesan and it was absolutely delicious.

The great thing about this recipe is you can count is as your starch and your vegetable! Just make a protein on the side and you have the easiest dinner imaginable!

My superfood of the week is cauliflower. This vegetable happens to be one of the healthiest on the planet! It is loaded with Vitamin C which is required for the growth and repair of all tissues in the body. It also contains Vitamin K which can help prevent inflammatory diseases such as diabetes and colitis. Cauliflower also provides cartenoids which can  prevent the risk of cardiovascular disease and cancer. 

Ingredients:

1 cup. cauliflower florets

1 cup brussel sprouts

6 baby potatoes (I used purple and red)

1 clove grated garlic

2 tbsp. grated parmesan

2 tbsp. chopped chives

1 tbsp. olive oil

1/2 tsp. sea salt

1/2 tsp. black pepper

Directions:

1) Preheat oven to 425 degrees

2) Cut tops off brussel sprouts and cut in halves or fourths depending on size

3) Chop the potatoes into small bite size pieces. (I quartered mine)

4) Combine brussel sprouts, cauliflower, and potatoes on aluminum covered baking sheet

5) Pour tbsp of olive oil, grated garlic, and salt/pepper on vegetables and mix with hands

7) Roast for 20 minutes or until all vegetables are tender

7) Top with chopped chives and parmesan

Enjoy!

*Makes about 2-3 servings

Grilled Chicken With Walnut Pesto

I have recently started a clean eating diet and a dedicated work out plan to kick off the new year. So far, it's been going really well and I am really starting to notice some positive changes in myself both physically and mentally.

I've been trying to come up with new recipes that are part of this clean eating diet. This involves straying away from any artificial ingredients and trying to incorporate more fresh veggies and fruits, as well as nuts and other lean proteins.

I thought pesto would be an awesome recipe to try since it incorporates heart healthy herbs and olive oil, as well as protein filled nuts. A typical pesto recipe uses pine nuts- however I decided to use walnuts and have them be my superfood this week.

As it turns out, you can really use any combination of greens in your pesto and any nut of your choosing. In my recipe, I use a combination of basil and arugula with the walnuts, but you could try using spinach, cilantro, or even kale! For the nut portion try using walnuts like I did or almonds, cashews, or hazelnuts. Be creative, it's really hard to make a bad pesto!

Besides being a great source of protein, walnuts also provide omega 3 fatty acids which can help reduce bad cholesterol and lower the risk of cardiovascular disease. There are also studies that show that eating nuts such as walnuts daily can lower your risk of getting many forms of cancer. Yes, nuts are a calorie loaded snack that should be eaten in moderation, but it's good to know that they do so many wonderful things for your body!

As you'll see in the recipe, I used an odd ingredient which is anchovy paste. I happen to love the flavor of anchovies but absolutely hate the texture so this ingredient is the perfect choice for me. The paste comes in a super convenient tube you can store in the fridge so you can use it again and again. If you do not like the salty anchovy taste, just omit it and add a little sea salt instead!

Ingredients:

2 boneless skinless chicken breasts (5-8 oz. each)

2 cups torn basil leaves

1/2 cup arugula leaves

1/2 cup walnut pieces

2 garlic cloves

1 tsp. anchovy paste (optional)

1 tbsp. lemon juice

2 tbsp. grated parmesan or pecorino romano

1/4 cup olive oil

2-4 tbsp. water

salt/pepper to taste

Directions

1) Place basil, arugula, walnut, garlic, anchovy paste, and lemon juice in food processor. Pulse a few times then begin mixing thoroughly. 

2) Slowly add olive oil to the herb mixture and process until completely combined

3) Pour pesto into small bowl and stir in grated cheese.

4) If consistency is too thick, add water 1 tbsp. at a time until desired consistency is reached

5) Place raw chicken breasts in food storage bag

6) Pour 2 tbsp. of pesto into bag with chicken and marinate for 2 hours in the refrigerator

7) Preheat grill pan with non-stick cooking spray over medium high heat for 5 minutes

8) When pan is hot, add chicken and cook roughly 5 minutes on each side or until thoroughly cooked through.

9) Spoon remainder of pesto over the top of the chicken and enjoy :)

Purple Potatoes with Eggs, Arugula and Truffle Oil

I absolutely love breakfast food. One of my favorite parts of the weekend is waking up and lounging around the house sipping my coffee and making a delicious breakfast. 

What inspired this recipe was a brunch dish that I had at a cute restaurant on Newbury Street in Boston. It incorporated eggs and arugula and truffle oil but was served on a piece of crunchy bread as opposed to my purple potatoes. To make this a more figure friendly, "super-worthy" recipe, I used purple potatoes instead. 

You might be reading this recipe and thinking to yourself- truffle oil?! Where would I find truffle oil, and isn't it expensive? In all honesty, it is expensive but totally worth it. It will last you a long time and it makes every dish have a little more pizzazz! We found ours at an olive oil shop in Boston but you can find it in Whole Foods or Amazon.com. If you do not like the taste of truffles, feel free to substitute any olive oil of your choosing.  Additionally, if you're wondering where to find purple potatoes you will find them at Whole Foods or your local Farmer's Market.

The superfood that I am focusing on in this recipe are eggs! Eggs are loaded with Cartenoids which help fight disease and may enhance brain development and boost memory. Additionally, egg yolks provide a great source of the B Vitamin, Choline, which helps reduce inflammation and boosts overall neurological functions.

Ingredients:

6-8 purple potatoes

4 eggs

1 tbsp.  freshly chopped rosemary

salt/pepper to taste

2 cups arugula 

2 tsp. truffle oil

2 tbsp. shredded parmesan or pecorino romano 

Directions:

1) Bring a pot of salted water to a boil and add potatoes. Boil for 20-25 minutes depending on how big the potatoes are. (You'll know when they're done when you can poke them easily with a fork)

2) When potatoes cool enough to handle cut them in quarters and sprinkle them with salt/pepper and rosemary

3) Heat saute pan with regular (not truffle) olive oil over medium high heat and saute potatoes for 5-8 minutes or until slightly browned

4) Cook eggs in a pan over easy or scrambled or however you like them. Drizzle the eggs with the truffle oil. (1 tsp per 2 eggs).

5) Plate your delicious breakfast with the potatoes on the bottom, eggs, and arugula. Top the plate with the grated cheese and enjoy!

*This recipe makes 2 servings. Our potatoes were tiny so we had 4 each*

Arugula Salad with Pears, Beets, and Candied Almonds

I'm always coming up with new and creative salads to serve with dinner or for lunch. I have found that they key to a successful salad is using a combination of savory and sweet elements with different textures. In today's salad, I used peppery arugula, with sweet pears and beets, salty goat cheese and a citrus mustard vinaigrette.

Sometimes, in the winter, it can be challenging to serve colorful dishes since there are not a ton of fresh vegetables to choose from. I have found that beets are a beautiful addition to almost every salad and can be found all year round. I buy them pre-cooked at Trader Joe's and Whole Foods so I don't have stained purple hands. ;)

For a little bit of crunch, I wanted to add candied almonds to my salad. You can purchase these at the grocery store but they're usually pretty expensive. I decided to experiment by making them myself, and they turned out wonderfully! The directions are below and I suggest you try to do it yourself! You can use almonds, walnuts or pecans.

I made a homemade citrus mustard vinaigrette that is super simple to prepare. Feel free to swap out your favorite store bought salad dressing, however, if you prefer.

Arugula is a superfood because it is loaded with calcium and iron. In it also said to have more vitamins than any other green. One of the vitamins it provides is Vitamin K which helps promote good bone and brain health.

Ingredients:

1 bag of arugula

1 cup almonds

1/2 cup sugar

1 tbsp. cinnamon

1/4 cup water

3 cooked beets- sliced

1 pear- sliced

1/3 cup crumbled goat cheese

1 tsp. dijon mustard

Juice from 1/2 lemon

Juice from 1/2 orange

3 tbsp. white balsamic vinegar

1 tbsp. honey

3 tbsp olive oil

salt/pepper

Directions:

1) To make candied almonds, bring 1/2 cup sugar and 1/4 cup water to a boil.

2) Add almonds and stir for 15 minutes or until all water has evaporated and almonds are coated in sticky mixture.

3) Add sprinkle of sea salt to the pot and stir.

4) Immediately pour almonds onto parchment paper lined baking sheet and cool for a half hour.

5) Prepare salad buy combining arugula, beets, pear, and goat cheese in a large salad bowl

6) Make salad dressing by adding citrus juices, balsamic, dijon, and honey. Slowly whisk in olive oil and add salt/pepper to taste.

7) Pour dressing on salad, top with almonds and stir to combine.

8) Serve up and enjoy :)